Is Lifting Heavy Relative?
You might think lifting heavy means moving around 150+ lb barbells,
But let me shift your perspective…
Let’s use the example of your Glutes.
(because who doesn’t want to grow a peach??)
You can certainly load your Glutes with a barbell back squat.
I used to load up the bar with 135+ lbs to really hit failure in 10 or so reps.
When I did this, the amount of weight often meant that I’d hit failure… but not because of my glutes…
Usually my back was sore from the massive amount of compression, and my knees would give out due to the heavy load… but my glutes could have kept going…
Now, let’s use a different exercise.
What if I hold a 30+ lb dumbbell while performing a Rear Foot Elevated Split Squats.
I can hit muscle failure in my glutes in about 10 to 15 reps- but since I’m holding a lighter weight I’m not limited due to lower back pain or knee pain.
Here’s the thing: my glutes don’t know the number on the weight- they only know effort and fatigue!
So using less weight to perform a biomechanically more challenging movement, can allow me to load my muscles without sacrificing other parts of my body!
This is STILL “lifting heavy” because I’m taking my Glutes to muscle failure in 10-15 reps, which is what matters for muscle growth and hypertrophy.
Dont believe me? Check out this study.
The researchers found compelling evidence that “lower load (i.e., <50% of 1RM) resistance training can be a viable and effective method of developing muscle hypertrophy and strength.”
They also concluded that the intensity does matter: “to maximize the benefits of lower load resistance training, high levels of effort and training in close proximity to concentric failure are required.”
To translate: Using a weight that takes you CLOSE to muscle failure in about 30 reps or less IS enough resistance to build muscle strength and size.
Does this mean heavy compound lifts are bad (think: deadlifts, barbell back squats)? Absolutely not!
I would never say that- in fact, I don’t think ANY movements are inherently bad…
BUT for many people, myself included, working out this way just left me chronically injured.
Reminder… Not EVERYTHING will work for EVERYBODY!
So if you love heavy compound lifts and they feel good for you, GO FOR IT! Truly.
But if that’s not the case, don’t get discouraged! Research shows there is another way to train that will still build muscle with lower stress to your body- and that’s exactly what I do inside Loa Movement.
If you want to try my approach to “heavy” lifting, tap HERE for a FREE Lower Body Burn class (no credit card required!!)
And if you’re wondering if this approach is also effective for bone health… I’ve got a post coming soon, so stay tuned!!